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Daily Workout WOD, January 14, 2020

14 Jan, 2020


Complete these movements with the barbell were able:
10/side Quadruped Thoracic Rotations
3 Bottom Squat Hold (30 sec hold)
10/side Barbell Deadbugs
10/side OH Plate Lunges
10 Hang Muscle Snatches
10 Behind the Neck Snatch Grip Push Press
Muscle Snatch (EMOM x 5 mins: 3 + 1 High Box Jump)
This is to be used as a warm up and to tighten technique
Power Snatch (EMOM x 10 mins: Build to heavy 2 rep)
Start at 65% of 1RM. No TNG!! Drop & reset! Finish with 2 perfect sets.
Metcon (5 Rounds for reps)
EMOM x 10 mins:
1. 45 sec Max Burpees to a 6" target
2. 45 sec Max Alternating DB Snatches (50/35)

Here are standards to aim for:
Rx: 16 Burpees / 20 DB Snatches
Intermediate: 12 Burpees / 16 DB Snatches
Beginners: No Standard, respect your pace and scale down to 30 secs of work if needed to maintain your pace!
5-7 min In Class Stretch/Cool Down:
Banded Hamstring Stretch
Pec Stretch on Post
Optional Extra Work

On the Assault Bike:
4 mins Max Calories
Rest 1 min
3 mins Max Calories
Rest 1 min
2 mins Max Calories
Rest 1 min
1 min Max Calories
Rest 1 min
Then climb back up: 2-3-4

Archives Previous WODs
Daily Workout - Wed, Nov 30

200m Run

90 secs/side OH Banded Distraction


Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)


In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.


Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk


Complete 3 sets of:

10 Barbell Bent Over Rows


Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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